The elbow-out rotator stretch is a shoulder mobility exercise where you raise one arm to the side with the elbow bent at 90 degrees, then use the opposite hand to gently push the forearm down (internal rotation) or up (external rotation). It targets the rotator cuff muscles directly and is useful for shoulder mobility and warm-up.
Muscle Group
Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Stretches the rotator cuff
- Improves shoulder mobility
- Excellent shoulder warm-up
- Useful for rehabilitation
- No equipment needed
- Quick and accessible
How to perform
- Stand or sit tall. Raise your right arm out to the side at shoulder height with elbow bent at 90 degrees, forearm pointing up (palm facing forward).
- Use your left hand to gently grip the back of your right wrist.
- Slowly press your right forearm down toward the floor (internally rotating the shoulder).
- Stop when you feel a gentle stretch through the back of your right shoulder.
- Hold for 15 to 20 seconds. Breathe deeply.
- Then reverse — press the forearm back up (externally rotating).
- Switch arms and repeat.
- Apply only gentle pressure — never force shoulder rotation.
FRONT VIEW
BACK VIEW
Posterior Deltoid
Primary